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Life at Level 10® Blog

4 Tips for Setting Reachable Fitness Goals
Sticking to resolutions is hard. Learn how you can set and achieve fitness goals in 2020 with guidance from Farrell's Bellevue.
Accomplish Your Weight Loss Goals in the Gym with FXB Bellevue
Choosing New Years resolutions is simple. Keeping them is hard. Learn how you can reach your fitness goals with the assistance of Farrell's.
Try these five ways to hit and manage your weight loss goals. 1. Sip Half Your Weight in Ounces Staying properly hydrated is important to your weight loss goals. For peak hydration, shoot to sip at least half your body weight in ounces daily. As an example, if you are 150 pounds, you should sip 75 ounces of water daily. Having a recyclable water bottle with you and setting an alarm on your phone is a great way to stay on goal. If you don’t enjoy nonflavored beverages, make it tastier by flavoring it with real fruit! Our preferred blends are blueberry/lemon and cucumber/lime. Topping off your water bottle is also a great opportunity to get up and stretch your legs if you’ve been sitting for a couple of hours. 2. Get Sufficient Sleep Counting sheep is crucial for weight loss. It’s all the more important than eating right and working out! Lack of sleep impacts your body in many ways. When we’re fatigued, we want junk food more! UC Berkeley researchers determined fatty foods are “significantly more desirable” when you haven’t gotten sufficient sleep. Insufficient sleep impacts brain activity and making a decision, researchers found, which might solve why people who don’t get enough sleep tend to weigh too much. When you sleep enough, you’re more inclined to make good food picks. At Farrell's, we make it quick to plan what you’re having with our tried-and-true nutrition plans. You’ll be given these straightforward meal plans as part of your 10-Week Challenge. Enough sleep also: Enhances focus and efficiency Increases your fitness performance Decreases your chance of heart disease and stroke Improves your mental health Benefits your immune system Ensure you give yourself time to get ready for bed at night without your computer. It’s essential to make sleep a priority in your everyday agenda. 3. Take a Break Taking regular days off from your fitness routine—at minimum two rest days each week—allows your body to repair. When you let your body recover you: Help stop muscle exhaustion Decrease your chance of injury Enhance your performance while you exercise Even your hormones Given that all of these benefits support your exercise, you’ll notice results more quickly! Though you’re taking a break from your HIIT and strength training workouts, it doesn’t mean you can’t be active! Here are several light ideas to keep yourself working: Use the stairs in place of the elevator Stretch hourly at work Take a walk with your family after you eat 4. Be Kind to Yourself Good things take longer than a couple of weeks. Quick weight loss may be unsafe and is unsustainable. If you find yourself needing motivation during your fitness journey, check out our top advice for getting (and keeping!) determined. Make sure to give yourself grace and be compassionate to yourself. Because each individual is different, everybody will experience progress at differing steps in their health and weight loss journey. And that’s completely acceptable! Use your rest days and reflect on how far you’ve gone forward. It’s crucial to realize that each day you’re growing and becoming stronger than you were before! 5. Mix HIIT and Strength Exercises Switching high-intensity interval training (HIIT) with strength exercise is a fantastic way to build lean muscle while burning more calories while you’re resting. HIIT fitness classes create an afterburn reaction by increasing your metabolic rate. In simple terms, you continue burning calories after completing your workout—even while relaxing on the couch! HIIT also creates muscle and revs up your metabolism. That means you burn more fat and calories in the day following a HIIT workout than you do at the end of jogging! Besides HIIT, strength training is a great way to gain lean muscle while burning body fat. You can use resistance bands, dumbbells or your own bodyweight! Strength training is critical for a conditioned body, but also provides a number of mental health advantages. Analysis has found that strength training, even just two days weekly, may help fight stress, anxiety and depression. At Farrell's, we use HIIT, strength training and kickboxing in our workout classes for the peak outcome. Sign up for a free week at your nearby FXB to experience our group fitness classes right away!">
Five Tips to Get (and Keep!) Motivated
Establishing goals is a critical portion of the healthy living we teach at FXB. Having trouble sticking to fitness and nutrition goals? Here are five tips to stay motivated.
How to Keep Motivated After Finalizing Goals Now that you’ve settled on your why, here are some good ideas to help you stay working to achieve your goals! Make it Part of Your Regimen This sounds uncomplicated, but making new ways can be difficult. It takes about a month to develop a habit. No matter your goal, schedule time to chip away at it every day. If you want to work out in the morning, put it on your calendar. If you want to meal plan every Sunday, pencil it in your agenda. With three weeks of consistency, it will become a part of your regular routine. Keep it Easy Break your goals into smaller, more achievable assignments. As an example, if you want to complete a marathon, you initiate training by running one mile a day–not 26! Follow this same method every time to establish a new goal. Reduce it into simpler assignments that will lead you to the last goal. Make it Exciting There’s no reason you can’t have fun during the process! Having an enjoyable time is not your foe–actually, it can be a fantastic driving force. Make time to to acknowledge your work. With all new responsibilities, you will learn and grow during the journey. And if your tasks are especially hard, reward yourself once you’ve completed them! Think About the Finish Line Develop a mental photo of yourself completing your goals: What does it resemble? How do you feel in that minute? Making a mental image is a strong mechanism that can help keep you on track and energized while working toward your end result. It’s an especially valuable method when your assignments are challenging. Remain Consistent Take the same action every single day–even if you don’t feel like it. Some days you may take huge action, while other days you might take a lesser amount of action. That’s OK! The important part is to keep consistent. Sign Up for a Free Week We’re more than just a place to work out at FXB Bellevue. We’re a goal-oriented group when it comes to fitness and nutrition. Find out more by signing up for a free week with us.">
How Exercise Affects Heart Health
Routine cardio exercise is critical for maintaining a healthy heart. Discover three easy ways you can increase your cardiovascular health. Kickstart your healthy lifestyle with a free week of heart-pumping and fat-burning classes at your local Farrells.
3 Ways to Improve Heart Health 1. Cardio Workouts Cardio exercise makes your heart healthier by upping your heart rate. Your heart sends extra blood to your muscles as your heart rate increases. The extra blood flow results in a bigger volume of blood returning to your heart. Over time, the larger blood volume enlarges the left ventricle, which is responsible for distributing oxygen-rich blood throughout your body. Your heart cavity can now keep and distribute a increased volume of blood, even when you’re resting. This lowers your blood pressure and lessens the amount of work your heart has to do. Related: What is Strength Training and Why is it Important? 2. Heart Rate Tracking At Farrell’s Bellevue, we track how effective your workout is. We use Myzone, the industry-leading heart rate monitor, to record activity during class. Exertion levels are watched throughout class to improve member results.  Our certified instructors keep class between 80-90 percent exertion during high-intensity periods. Active recovery periods are set at 60-70 percent intensity. Related: Why HIIT is Good for Losing Weight and Burning Fat 3. Nutrition Cardio fitness isn’t the only way to keep your heart strong. Nutrition also plays an important role in preventative heart health. Some of the best foods to eat are: Colorful vegetables Leafy greens Fibrous fruits Nuts and seeds Fish high in omega-3 And don’t forget to schedule your routine check-ups with your doctor! Related: Carbs—Too Little or Too Much? Strengthen Your Heart with Farrell’s Proper nutrition and regular exercise are necessary for maintaining a healthy heart. Get started by claiming your free week at Farrell’s Bellevue.">